Understanding Dietary Supplement and Protein Terminology: A Glossary for JiriHealth Readers in Nepal

Navigating the world of dietary supplements and protein products can feel overwhelming, especially with so many specialized terms being thrown around. At JiriHealth, we believe that knowledge is power, and understanding the terminology can empower you to make informed decisions about your health and fitness journey.

Here’s a comprehensive glossary to help you decode the language of dietary supplements and protein.

Amino Acids

The building blocks of protein, essential for muscle repair, growth, and overall body health.

• Branched-Chain Amino Acids (BCAAs): A subset of three essential amino acids—leucine, isoleucine, and valine—that are critical for muscle recovery and reducing exercise-related muscle soreness.

Bioavailability

Refers to how well a nutrient or supplement is absorbed and utilized by the body. The higher the bioavailability, the more effectively your body can use the nutrient.

Casein

A slow-digesting protein derived from milk. Its gradual release of amino acids makes it ideal for nighttime recovery and muscle maintenance.

Creatine

A naturally occurring compound in muscles, creatine is widely used as a supplement to enhance strength, power, and muscle mass, especially during high-intensity activities.

Dietary Fiber

A type of carbohydrate that the body can’t digest. Fiber supports gut health, regulates blood sugar, and promotes a feeling of fullness. It’s found in fruits, vegetables, whole grains, and legumes.

Electrolytes

Minerals like sodium, potassium, magnesium, and calcium that regulate fluid balance, muscle contractions, and nerve signals. Many hydration and recovery drinks include electrolytes to replenish those lost during exercise.

Essential Fatty Acids (EFAs)

Fats your body cannot produce, such as omega-3 and omega-6 fatty acids. EFAs are crucial for brain health, heart health, and reducing inflammation.

Essential Nutrients

Nutrients your body needs but cannot make on its own, including essential amino acids, vitamins, minerals, and essential fatty acids.

Hydrolyzed Protein

Protein that’s partially broken down into smaller chains of amino acids. This process makes it easier to digest and absorb, making it popular in high-performance protein supplements.

Isolate

A highly processed form of protein that removes most fats and carbohydrates, resulting in a protein content of 90% or more. Common examples include whey protein isolate and soy protein isolate.

Macronutrients

The nutrients needed in large amounts to provide energy and support bodily functions.

• Protein: Helps build and repair muscle.
• Carbohydrates: Your body’s primary energy source.
• Fats: Provide long-lasting energy and support cell function.

Micronutrients

Vitamins and minerals that are required in smaller amounts but are essential for maintaining overall health, such as iron, zinc, and vitamin D.

Prebiotics

Non-digestible fibers that feed beneficial gut bacteria, improving digestion and overall gut health. Found in foods like garlic, onions, and asparagus.

Probiotics

Live microorganisms (good bacteria) that support a healthy gut microbiome. Found in fermented foods like yogurt, kimchi, and dietary supplements.

Protein

A macronutrient composed of amino acids, critical for muscle growth, repair, and overall body function.

• Animal-Based Proteins: Found in meat, eggs, and dairy.
• Plant-Based Proteins: Sources include beans, lentils, quinoa, and soy.

Recovery

The process of muscle repair and growth after exercise. Supplements like protein powders, BCAAs, and creatine are commonly used to speed up recovery.

Satiety

The feeling of fullness or satisfaction after eating. Protein and dietary fiber are known to increase satiety, which can aid in weight management.

Thermogenesis

The production of heat in the body. Certain supplements, such as green tea extract and caffeine, claim to enhance thermogenesis to boost metabolism and fat burning.

Vegan Protein

Protein sourced entirely from plants, such as pea, hemp, rice, or soy protein. Vegan protein powders are suitable for plant-based diets and are increasingly popular in the fitness world.

Whey Protein

A fast-digesting, complete protein derived from milk. It’s a popular choice for post-workout recovery due to its high bioavailability and quick absorption.

ZMA

A supplement that combines zinc, magnesium, and vitamin B6, often marketed to improve muscle recovery, enhance sleep quality, and support testosterone levels.

Why Understanding These Terms Matters

When it comes to supplements and dietary choices, being informed helps you choose products that align with your fitness goals and lifestyle. Whether you’re a seasoned athlete, a weekend warrior, or just starting your health journey, knowing these terms can guide you toward the right products and strategies.

Have questions or want to share your experience with dietary supplements? Join the conversation with JiriHealth, and let’s grow stronger together!